Supine Figure Four Stretch
Primary
Stretching
Secondary
Glutes, Piriformis, Hip Rotators
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your stretching, the Supine Figure Four Stretch is a solid beginner-level isometric hold in the stretching category. Use for hip and glute flexibility.
Everything You Need to Know About the Supine Figure Four Stretch
The Supine Figure Four Stretch is a good for beginners exercise that targets your Gluteus maximus and Piriformis. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for hip and glute flexibility. This timing makes the most of your workout and helps you get better results. Who is this for? All levels with hip tightness. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Supine Figure Four Stretch work?
Primary
Secondary
Stabilizers
Step-by-step: Supine Figure Four Stretch
- 1
Lie on back with both knees bent.
- 2
Cross one ankle over opposite knee.
- 3
Thread hands through to grab thigh.
- 4
Pull thigh gently toward your chest.
- 5
Keep head and shoulders on floor.
- 6
Hold stretch then switch sides.
What are the best tips for the Supine Figure Four Stretch?
Excellent for glute and piriformis release.
Keep head relaxed on floor throughout.
Pull gently, let muscles release over time.
Mistakes to watch for on the Supine Figure Four Stretch
Pulling too aggressively.
Isometric holds like the Supine Figure Four Stretch build strength at specific joint angles. This mistake changes the angle and reduces how hard your Gluteus maximus has to work. Lock into position and hold it.
Lifting head off the floor.
Craning your neck during the Supine Figure Four Stretch compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Tensing shoulders during stretch.
Without proper shoulder positioning during the Supine Figure Four Stretch, your Gluteus maximus can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Who should do the Supine Figure Four Stretch?
All levels with hip tightness.
How to Program the Supine Figure Four Stretch
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 holds of 45-60 seconds each side.
What are good alternatives to the Supine Figure Four Stretch?
Pigeon Pose
Piriformis Stretch
Seated Hip Stretch
Other Variations
- Standing Figure Four
- Seated Figure Four
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Supine Figure Four Stretch — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Pull gently.
- Keep breathing.